Pumpernickel bread vs. Cheese crackers — In-Depth Nutrition Comparison
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How are Pumpernickel bread and Cheese crackers different?
- Pumpernickel bread is richer in Manganese, Selenium, Copper, and Fiber, while Cheese crackers are higher in Iron, Vitamin B1, Vitamin B3, and Folate.
- Pumpernickel bread covers your daily need of Manganese 32% more than Cheese crackers.
- Pumpernickel bread contains 3 times more Fiber than Cheese crackers. Pumpernickel bread contains 6.5g of Fiber, while Cheese crackers contain 2.3g.
- Pumpernickel bread is lower in Sodium.
Bread, pumpernickel and Crackers, cheese, regular types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +116% |
| Contains more PotassiumPotassium | +33.3% |
| Contains more CopperCopper | +129.6% |
| Contains more ZincZinc | +24.4% |
| Contains less SodiumSodium | -38.7% |
| Contains more ManganeseManganese | +132.2% |
| Contains more SeleniumSelenium | +81.5% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +70% |
| Contains more PhosphorusPhosphorus | +12.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CholineCholine | +67.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +421.4% |
| Contains more Vitamin B1Vitamin B1 | +71.9% |
| Contains more Vitamin B2Vitamin B2 | +10.8% |
| Contains more Vitamin B3Vitamin B3 | +97.8% |
| Contains more Vitamin B5Vitamin B5 | +16.8% |
| Contains more Vitamin B6Vitamin B6 | +34.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1075% |
| Contains more FolateFolate | +63.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more WaterWater | +967.6% |
| Contains more ProteinProtein | +25.6% |
| Contains more FatsFats | +633.5% |
| Contains more CarbsCarbs | +25.1% |
| Contains more OtherOther | +20% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.437 g
Monounsaturated Fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
Saturated Fat:
Sat. Fat
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains less Sat. FatSaturated Fat | -91.7% |
| Contains more Mono. FatMonounsaturated Fat | +516.3% |
| Contains more Poly. FatPolyunsaturated fat | +715.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 489kcal |
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| Protein | 8.7g | 10.93g |
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| Fats | 3.1g | 22.74g |
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| Net carbs | 41g | 57.12g |
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| Carbs | 47.5g | 59.42g |
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| Cholesterol | 0mg | 3mg |
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| Vitamin D | 0IU | 1IU |
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| Magnesium | 54mg | 25mg |
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| Calcium | 68mg | 136mg |
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| Potassium | 208mg | 156mg |
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| Iron | 2.87mg | 4.88mg |
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| Sugar | 0.53g | 4.53g |
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| Fiber | 6.5g | 2.3g |
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| Copper | 0.287mg | 0.125mg |
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| Zinc | 1.48mg | 1.19mg |
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| Starch | 52.56g |
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| Phosphorus | 178mg | 200mg |
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| Sodium | 596mg | 973mg |
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| Vitamin A | 0IU | 156IU |
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| Vitamin A | 0µg | 17µg |
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| Vitamin E | 0.42mg | 2.19mg |
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| Manganese | 1.305mg | 0.562mg |
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| Selenium | 24.5µg | 13.5µg |
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| Vitamin B1 | 0.327mg | 0.562mg |
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| Vitamin B2 | 0.305mg | 0.338mg |
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| Vitamin B3 | 3.091mg | 6.113mg |
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| Vitamin B5 | 0.404mg | 0.472mg |
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| Vitamin B6 | 0.126mg | 0.17mg |
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| Vitamin B12 | 0µg | 0.34µg |
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| Vitamin K | 0.8µg | 9.4µg |
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| Folate | 93µg | 152µg |
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| Trans Fat | 0.542g |
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| Choline | 14.6mg | 8.7mg |
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| Saturated Fat | 0.437g | 5.288g |
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| Monounsaturated Fat | 0.932g | 5.744g |
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| Polyunsaturated fat | 1.237g | 10.09g |
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| Tryptophan | 0.097mg | 0.129mg |
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| Threonine | 0.267mg | 0.295mg |
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| Isoleucine | 0.334mg | 0.424mg |
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| Leucine | 0.602mg | 0.744mg |
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| Lysine | 0.248mg | 0.418mg |
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| Methionine | 0.155mg | 0.194mg |
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| Phenylalanine | 0.422mg | 0.49mg |
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| Valine | 0.396mg | 0.478mg |
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| Histidine | 0.196mg | 0.245mg |
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| Fructose | 0.37g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.715g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 9.25g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
49%
Minerals Daily Need Coverage Score
78%
69%
Comparison summary
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 4.851g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.